WOD / Blog
13 March 2025
Warm up: Coach’s Choice Strength/Skill: Deadlift 4 x 4 x 4 x 4 Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock. WOD: 4 RFT (15 Minute Cap) 20 Toes to Bar 400 Meter Run Stimulus/Focus: Push hard on the run and try to keep your toes to bar in bigger sets […]
12 March 2025
Warm up: Coach’s Choice Strength/Skill: Handstand Skill Work: Spend 15 minutes getting inverted. WOD: 3 RFT (9 Minute Time Cap) 30 Russian Kettlebell Swings (1.5/1)(1/25#) 15 Handstand Push-Ups *Masters: Seated DB Presses (20/15) RX+: (2/1.5)(1.5) and strict HSPUs Stimulus/Focus: Strive to find scales that allow you to complete your work in two sets or unbroken. […]
11 March 2025
Warm up: Coach’s Choice Strength/Skill: Front Squat 5 x 4 x 3 x 2 x 1 Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock. WOD: 12 Minute AMRAP 5 Pull-Ups 25 Double-Unders 5 Front Squats (135/95)(95/65) 25 Double-Unders RX+: chest to bar pull ups, (185/135)(135/95) Stimulus/Focus: This short rep scheme should […]
10 March 2025
Warm up: Coach’s Choice WOD: 6 Rounds Minute 1: Max Effort Bike Calories Minute 2: Rest *Complete three rounds on the assault bike and three on the bike erg. Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate […]
08 March 2025
Open Gym Make up a missed wod: This is your chance to make up a WOD you may have missed on your rest day. Work on a goat: Do you have any movements that you suck at, or hate to do? Then work on mastering them! Mobility: Sore? Fix that!
07 March 2025
Warm up: Coach’s Choice Strength/Skill: Get Ready for 25.2! WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54) 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes* F: 65 lb (29kg), then 75 […]